Activate and Attack! (5/26/21)

The following is roughly an hour long workout that seeks to mobilize and activate tight and underactive muscles surrounding your knees, hips and shoulders. After about 25 minutes of mobility and stretching, there is 15-20 minutes of activation work with minibands. Then the workout concludes with 10-15 minutes of full body strength work. 

If you’re interested in purchasing the minibands we use in class, click here

**If you have chronic health concerns, please consult with your doctor before trying any of the following, to make sure that exercise is right for you! **

Session #19 (5/26/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Can Openers
  • Glute Bridge Marches
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretch
  • Pigeons + T- Spine Extension (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug + Quad Pull
  • Seal Jacks
  • Punters
  • Reverse Lunge w/ Twist
  • Open the Gates
  • Windmills
  • Close the Gates
  • BW Squats
  • Alternating Lateral Lunge + Lift Off
  • World’s Greatest Stretch


A. 3 x 20 s. Each (Band Around Toes)

  • Miniband Ice Skaters
  • Miniband Marches
  • Miniband Squats

B. 3 x 20 s. Each (Band Around Wrists)

  • No Money Mobility
  • Seal Claps (3 Way)
  • Touchdowns (10 Seconds SLOW)

C. 3 x 20 s. Each (Band Around Ankles)

  • Hopscotches (Tall/Low)
  • Lateral Walks 
  • 2 in 2 out
  • Monster Walks

Full Body Strength 2 x 20 s.ON/ 10 s OFF

  • Reverse Lunge + Knee Drive (L)
  • [Jump] Squats
  • Reverse Lunge + Knee Drive (R )
  • Ice Skaters (Plyometric)
  • Bear Crawl Position Taps
  • Full Kneeling Shoulder Press
  • Miniband Front Plank
  • Reverse Crunch w/ Hip Drive

If this workout interests you, please e-mail: for details on how to receive the recording or to get on the mailing list for future live workouts! 

Yours in Fitness and Health,


Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass. 

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